Skill: Tabata L-sit holds on parallets (4 rnds) Conditioning: For time 1 sprint to the fence and back 5 Hang snatch (95/65) 5 Box overs (30″/24″) 5 OHL (45/25) 10 Hang snatch (95/65) 10 Box overs (30″/24″) 10 OHL (45/25) 15 Hang snatch (95/65) 15 Box overs (30″/24″) 1 sprint to the fence and backRead More

Strength: 15 minutes to work on Clean & Jerk technique Conditioning: Buy in: 100 Double Unders then…. 4RFT 10 SDHP (75/55) 10 HPC (75/55) 10 Thrusters (75/55) Cash out: 100 Double UndersRead More

Skill: 20 minutes to work on Muscle-ups (rings/bar) Conditioning: 20 Minute AMRAP 400m run 7 KB swings (53/35) 7 KB snatch (rt arm) 7 KB snatch (left arm) 7 goblet squat (53/35)Read More

Strength: 15 minutes to work on Clean technique Conditioning: 5RFT 7 OHS (95/65) 7 PP (95/65) 7 PJ (95/65)Read More

WE CAN BE HEROES DONATION BASED WOD Please bring a non-perishable food item to donate. “Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings (53/35) 10 Handstand push-ups Then, Run 800 meters  Read More

OPEN GYM ONLY 8:00 – 10:00 AM There will be NO WOD classes today.Read More

HAPPY THANKSGIVING! 8:00 – 9:00 AM Turkey WOD This is the ONLY WOD class for the day.Read More

Strength: establish 1RM overhead squats in 15 mins Conditioning: 60 Air squats 60 abmat sit-ups 50 A/S 50 flutter kicks (4ct) 40 A/S 40 knees to elbows 30 A/S 30 sit-up flutter kicks (back off the floor) (4ct) 20 A/S 20 T2B 10 A/S 10 wipersRead More

Skill: 15 mins work on Rope Climbs Advance: legless RC Beginner: regular RC Conditioning: 400m MB run (20/14) 30 MB push-ups (both hands on ball) 30 MB Cleans 400m MB run (20/14) 20 MB push-ups 20 MB Cleans 400m MB run (20/14) 10 MB push-ups 10 MB cleans 400m MB run (20/14)  Read More

Skill: Work on overhead squats for 10 mins. Advance: weighted Beginners: pvc or bar Conditioning: 100 Double Unders 30 Pistols 30 C2B pull-ups 20 Pistols 20 C2B pull-ups 10 Pistols 10 C2B pull-ups 100 Double UndersRead More